BicepsBeginner

One Arm Dumbbell Preacher Curl

Strength movement using Dumbbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Biceps

Movement instructions

1
Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
2
As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
3
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
4
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
5
Switch arms and repeat the movement.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the area clear and use a load you can lift into position and lower without dropping.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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